Sweet Potato Carbs 101: A Comprehensive Guide for Health Enthusiasts
How Many Carbs is a Sweet Potato?
👉 A medium-sized sweet potato typically contains around 26 to 30 grams of carbohydrates. The majority of these carbs come from complex carbohydrates, making sweet potatoes a nutritious and fiber-rich choice.
Learn everything you need to know about incorporating sweet potatoes into your diet. From the sustained energy provided by complex carbs to the impact on your health, we’ve got you covered.
How many carbs is a sweet potato? Join us as we delve into the nutrition facts and health benefits of sweet potatoes, offering insights beyond the numbers.
Table of Contents
- Sweet Potato Nutrition Facts
- Sweet Potato Varieties
- Health Benefits
- Potential Downsides
- How to Prepare Sweet Potatoes
- How Many Carbs Is a Sweet Potato: FAQs
- How Many Carbs is a Sweet Potato: Final Thoughts
Sweet Potato Nutrition Facts
How many carbs is a sweet potato? The nutritional content of sweet potatoes can vary based on portion size and how it’s prepared. For example, a boiled medium-sized sweet potato (158g) contains 115 calories, and 26.7g of carbohydrates, 8.7g of which are sugars.
Meanwhile, one large baked sweet potato (180g) contains 162 calories, 37.3g of carbs, with 11.7g of sugars, according to the US Department of Agriculture (USDA).
As per the USDA, one boiled sweet potato without skin (158g) contains the following nutrition:
- Calories: 115kcal
- Total Fat: 0.2g
- Carbohydrates: 26.7g
- Fiber: 3.7g
- Sugar: 8.7g
- Protein: 2g
- Vitamin A: 1190mcg
- Vitamin C: 19.3mg
- Potassium: 347mg
- Sodium: 40.8mg
How Many Carbs is a Sweet Potato?
A 5-inch long raw sweet potato (130g) contains approximately 26 grams of carbohydrates, including around 5 grams of natural sugar and 4 grams of fiber. Naturally sweet, but they are not considered high in sugar. How many carbs is a sweet potato depends on the preparation method.
How many carbs is a sweet potato when roasted? A cup (100g) contains about 19g of total carbs and 3g of fiber.
How many carbs is a sweet potato when mashed? A cup (328g) contains about 58g of total carbs and 8g of fiber.
The glycemic index (GI) of sweet potatoes can also vary depending on how they are prepared and the type of sweet potato used. Boiled sweet potatoes have a lower GI, around 41, while roasted sweet potatoes have a higher GI, possibly reaching 93.
Sweet Potato Varieties
There are different types of sweet potatoes with varying characteristics such as country of origin, shape, color, size, and taste. The term “yam” is often used interchangeably with sweet potato. However, true yams come from a different plant. Nevertheless, it is common to find sweet potatoes labeled as yams in the United States.
Sweet potatoes are not just regular white potatoes. While regular potatoes are tubers, sweet potato is an edible root vegetable. Sweet potatoes have fewer carbs than white potatoes.
How many carbs is a sweet potato vs. a white potato? A medium sweet potato contains around 26 grams of carbohydrates, lower than the average white potato, which has about 35 grams.
Health Benefits
May Help Prevent Cancer
Sweet potatoes offer potential benefits in cancer prevention and treatment. They are packed with antioxidants, especially purple potatoes, which are high in anthocyanins. These compounds may aid cancer prevention.
Purple sweet potatoes are packed with anthocyanins, which are powerful antioxidants. Interestingly, the antioxidant activity of sweet potatoes increases as the flesh color gets darker. Varieties like purple, deep orange, and red sweet potatoes have the highest scores in this regard.
Promote Healthy Vision
Sweet potatoes are packed with beta-carotene, an essential nutrient for eye health. Just one cup of sweet potatoes contains 11.3 milligrams of beta-carotene. Studies have shown that a daily supplement of 15 milligrams of beta carotene, in combination with vitamin C, zinc, and copper, can protect against age-related macular degeneration.
Anthocyanins present in sweet and pigmented potatoes have demonstrated the ability to enhance eyesight. Sweet potatoes, distinguished by their orange flesh, contain higher levels of carotenoids, with lutein being a predominant compound.
Lutein is found in the macula of the retina in our eyes and is linked to eye health. Scientists suggest that eating foods rich in lutein, such as sweet potatoes, may help treat vision-related diseases and conditions caused by diet.
Support Cardiovascular Health
The anthocyanins in sweet potatoes have anti-inflammatory effects that can reduce the risk of heart disease. Purple sweet potato extract specifically suppresses certain pro-inflammatory cytokines.
Studies indicate that consuming flavonoids from plant foods like purple sweet potatoes can lower the risk of cardiovascular disease. Additionally, the fiber in vegetables helps reduce cholesterol, and the high potassium levels in sweet potatoes can help lower blood pressure.
Aids Diabetes Management
According to the American Diabetes Association, sweet potato is a low-GI food that may be included in a healthy eating plan for managing diabetes. Sweet potatoes can help balance the consumption of higher GI foods.
By substituting regular white potatoes with sweet purple or orange potatoes, you can increase the nutrient content of your meal with potassium, vitamins A, and C, and fiber.
Sweet potatoes have phenolic compounds and flavonoids that can reduce the risks of diabetes. Flavonoids help with glucose absorption in peripheral tissue and increase insulin secretion, which helps control blood sugar levels and manage diabetes.
Improve Gut Health
Sweet potatoes are good for your gut health due to their fiber and antioxidants. They contain two types of fiber: soluble and insoluble. Since your body can’t digest either type, the fiber remains in your digestive tract, providing various benefits to your gut.
Certain types of soluble fiber absorb water and make your stool softer. In contrast, insoluble fibers don’t absorb water but add bulk. Some soluble and insoluble fibers can also be fermented by bacteria in your colon, producing short-chain fatty acids that nourish and fortify the cells of your intestinal lining.
Consuming fiber-rich diets with 20–33 g of fiber daily has been associated with reduced colon cancer risk and improved bowel regularity. Additionally, sweet potatoes contain antioxidants and resistant starch that can benefit gut health.
Maintain Healthy Weight
Due to their high carbohydrate content, you might not typically think of sweet potatoes as a weight-loss food. But don’t overlook these versatile vegetables when maintaining a healthy diet. In addition to keeping you feeling full, their fiber content contributes to your daily fiber intake. Research shows that consuming more dietary fiber can support weight loss and adherence to a chosen diet.
If you want to shed some pounds, keep in mind how you cook your veggies. Instead of using heavy or sweet ingredients like cream, butter, and sugar, try using them in lighter recipes like salads, casseroles, or simply roasted with herbs and olive oil.
Potential Downsides
Sweet potatoes have very few adverse effects. However, eating a lot of beta-carotene-rich veggies, like sweet potatoes, carrots, or pumpkin, may cause your skin to have an orange undertone, known as carotenemia. Carotenemia is not dangerous and will go away on its own with a more balanced diet.
While sweet potatoes are not a typical allergen, it’s important to remember that food allergies can arise at any age and in response to any food. Symptoms can vary from rashes, vomiting, or swelling to potentially life-threatening anaphylaxis.
If you suspect an allergy to sweet potatoes, it is crucial to consult your doctor for a thorough evaluation and diagnosis.
How to Prepare Sweet Potatoes
To keep sweet potatoes fresh, avoid refrigeration and store them in a cool, dry, and dark place. The ideal temperature for storage is approximately 55°F, allowing them to remain fresh for a month or longer. If kept at warmer temperatures, it’s best to consume them within a week to prevent spoilage.
Sweet potatoes are versatile and can be prepared in various ways, such as boiling, baking, roasting, grilling, whipping, pureeing, and frying.
They can be used as a side dish or added to salads, pies, and breads. You can make them spicy with chili powder or slightly sweet with cinnamon and nutmeg.
For quick cooking, microwave your sweet potatoes. The skin won’t be as crispy, but they’ll still be delicious. Instead of heavy cream, add rosemary and Parmesan to mashed sweet potato for a savory taste with fewer calories.
You can also bake sweet potato fries in the oven at high heat with olive oil, herbs, and spices. Instead of pan frying, you can try a healthier alternative by air frying.
Enjoy sweet potatoes with your meals throughout the day—they’re nutritious, affordable, and versatile.
How Many Carbs Is A Sweet Potato: FAQs
Is it OK to eat sweet potatoes on a low-carb diet?
Yes, sweet potatoes can be part of a low-carb diet in moderation. While they do contain carbohydrates, they also offer valuable nutrients like fiber, vitamins, and minerals. It’s important to manage portion sizes and consider individual carb tolerance, but including sweet potatoes can provide a nutrient-dense and satisfying option for those following a low-carb lifestyle.
Are sweet potatoes OK for diabetics?
Yes, sweet potatoes can be a suitable option for diabetics when consumed in moderation. They have a lower glycemic index compared to regular potatoes, causing a slower rise in blood sugar levels. Additionally, the fiber content in sweet potatoes can aid in blood sugar control, making them a relatively healthy choice for individuals with diabetes.
How Many Carbs is a Sweet Potato: Final Thoughts
How many carbs is a sweet potato? We have shown that sweet potatoes can be enjoyed as part of a low-carb diet by understanding their nutritional value and practicing moderation. With their high fiber content and rich vitamins and minerals, sweet potatoes are a great addition to a balanced eating plan.
Whether you prefer your potatoes roasted, mashed, or incorporated into creative recipes, enjoying the goodness of sweet potatoes can be both pleasurable and beneficial for your health.
Remember to watch portion sizes, listen to your body’s needs, and appreciate the fact that a well-informed approach to carbohydrates can improve both your diet and overall well-being.